Comparing Nutrients in 300 calories Roasted Almonds VS Watermelon

Weight per 300 calories

• Roasted Almonds: 50.2g
• Watermelon: 1000g

Roasted Almonds have 19.9 times more energy per 100g than Watermelon. It has very high energy density when compared to other foods. Raw Watermelon having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Watermelon	7%	4%	89%

Macro Nutrients

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	85.5% 62g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.007% 0.005g	46.3% 33.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.005g	% 16g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 12g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	10.5% 4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	90% 81mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Calcium	13.4% 134mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.4% 1.87mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	16.5% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.8% 236mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	24.7% 915g	3700g per day for Men 19-50 years

Roasted Almonds VS Watermelon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Watermelon?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Watermelon:

• 300 calories of Roasted Almonds have 2.9 times more Vitamin B2 and 24 times more Vitamin E than Watermelon.
• While 300 kcal of Raw Watermelon contain more Vitamin A, 8.5 times more Vitamin B1, 13.7 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Watermelon provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• 300 calories of Watermelon have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Watermelon:

• 300 calories of Roasted Almonds have 1.9 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus and 1.7 times more Zinc than Watermelon.
• While 300 kcal of Raw Watermelon contain 1.3 times more Iron, 3.1 times more Potassium, 4 times more Selenium and 756.4 times more Water than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 17.6 times more Fat, 12.8 times more Saturated Fat, 13 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Watermelon.
• While 300 kcal of Raw Watermelon contain 7.2 times more Carbohydrate, 25.4 times more Sugars and 6697.6 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Watermelon offer comparable quantities of Energy per 300 calories.
• 300 calories of Watermelon provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Watermelon provide inadequate amounts of Omega 3 in 300 calories.